It has been an up and down year for me coming back from an injury, with my running. I thought I could just jump right back on the saddle and just run how I was pre-injury. Whoops, my bad- wrong!
Finally after a few months of running, then injuring, then running, and yes injuring once more, I took a different approach- the smart approach. Evaulation>Strength>Speed.
1st step get my gait evaluated.
I had read from fellow Capital Area Runner blog's about how they went to a Dr.Magg's to have their running gait evaluated at,
http://activespineandsport.net/staff/kevin-maggsSo, naturally, I made an appointment!
I brought all my running shoes to Dr.Magg's- my old minimalists, my old Mizuno Wave Riders, and (during that time) my current Brooks stability- (Brooks that I was placed in by Pacers.) Dr.Maggs had me run with my neutral Mizono's, and after a hour with Dr.Magg's video tapping my running outside, and watching me do various movements, I learned/he taught me:
1. My right ankle collapses when I do squats. This is the ankle I broke- no surprise I still have to do work on it.
2. I do not pronate (just a tinge) and it would be best for me to run in my Mizuno neutrals! Good bye Brooks stability shoes!
3. I have a "hip dip" to my left hip as my foot strikes the ground.
4. I do NOT over stride! Yay!
5. I have good running posture- but need to work my core.
I now had the knowledge on what to work on, next step, address the issues!
The next day I went to Road Runner's and bought new Mizono Waveriders (which I've been in since 2004) and set out to run an easy 2-4 miles that afternoon. I was nervous making the shoe switch, but excited to see if I felt any difference in my achy right calf.
First, let me back up. Two days prior I ran in the Brooks and my calf muscles were still hurting as I tried to run.
Okay, fast forward me heading out on my 2-4 mile run with my new (old) Mizono's, and the second I started to run in my Mizono- NO CALF PAIN! Seriously, I'm not making this up. I even wrote my coach to tell him this after my run, I was so amazed! I have always known the importance of having the proper running shoe, but this was crazy- no pain, it was gone! All this time, I was just in the wrong shoe!!! (Lesson learned- do not go to Pacers to have your gait evaluated on a treadmill. FIND A PROFESSIONAL)
Calf pain has not return since the shoe change...
Evaluation and proper shoes, check! Next step, get strong. I had a weak left hip, and a weak core. My plan, find a personal trainer...So, I wrote my friend/body pump instructor LAQ asking her if she knew of a good trainer at Gold's Gym- well, low and behold, she is a trainer! (and a great one at that- she kicks my butt!) I met up with her later that week, and I have been working with her since! She has made me so much stronger and has taught me so much. That left hip/butt is slowly getting stronger, (although still weaker compared to the right hip) but it's getting there. Thanks to LAQ, I am such a different athlete now!
Third, it was time to be patient and smart (again) about my running. My "smart plan", take my mileage up very slowly. I started in August increasing my miles. (at just 10 a week) Now in November I am now just hitting 26-27 miles a week. Baby steps.
I also have promised myself, one achy anything, and I'm shutting down and hitting the pool, or just dropping speed work for a week, and only easy run.
I actually did this is early October, I had something tight happening in my left inner thigh, so I shut it down, and after a week of pool/easy run, I was back at track and the tight inner left thigh was gone. No fitness loss, and no time loss.
Of course, I am referring to my coach, A LOT. I email Coach George A LOT, and I listen.... and so far so good. I've been training steadily with speed work since September.
Big Sur half marathon next weekend! I feel fit, and would love a 1:44-1:45, but in the end, I just want to have fun, relax, and enjoy my most favorite race ever!! (It was also my very first long distance race ever in 2005)
PS. I need to really learn how to use this blog, and make it fancy like everyone's I read! :)